A guided meditation: the participant pictures themselves as a lake — the water on the surface may be turbulent, but in the depths it is always still. The metaphor: emotions and thoughts are the surface. Inner depth is always quiet. A pair to the Mountain Meditation, also part of Kabat-Zinn's official audio recordings (~20 min).
Step-by-step guide
- Take a comfortable seated or lying position; a few breaths
- Bring up the image of a lake — feel its shape, banks, color of water
- Notice the surface: it can be calm, it can have ripples or waves
- Descend into the depth — there it is quiet, the pressure of water, a constant temperature, calm
- Recognize: the surface — your thoughts and emotions; the depth — your essence, it is always here
When to use
- Middle and end of the MBSR course (weeks 4–8)
- Work with overwhelming emotions, panic attacks
- When there is a sense "I am losing myself", emotional flooding
Key phrases
Is there a place in you that the waves do not flood?
Follow-up questions
The surface can be turbulent. That does not mean you are broken.
Alternative phrasings
Descend deeper. There it is always quiet.
Warnings
- ⚠️ People with a fear of water — the image may trigger anxiety. Adapt or replace the image
Source: Kabat-Zinn, J. — audio Series 3, Guided Mindfulness Practices
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.